Hi,

I just after reading Macus's forum and I am very impressed about the amount of things I have learned.

I have just had my body measured and done the formulas my results are below:-

BMR = 3083.694
AIM = 2583.694 (500 cals per day) (Losing 1 or 2 Lbs per week)

Weight = 14St 3Lb (90.4kg)
Height = 5'7.3" (1.71m)
BMI = 30.9
Body Fat = 35.2%
Body Fat Mass = 31.8kg

Apparantly I am overweight for my age! As the report came back.

What would be the best diet plan for me. What is the best foods I require to consume. I have attached my regular foods consumed in a regular week (which i was hammerd with as terrible yes i know)

I need advice from a mod possibly like marcus.

Thanks.

1.You need to study this....

http://forums.johnstonefitness.com/showthread.php?t=19229


2.then you need to devise a diet plan--
break it down into 6 daily meals if you can
M1 carb protein fat calories
M2
M3
M4
M5
M6

once you do this the members can help improve it.

3.what type of exercise weights have you done in the past?
what type of exercise are you planning on doing..?


i don't wanna sound harsh but you already posted your diet a few days ago if i remember correctly..and you were given some sound advise... you need to start planning yourself.. as no-one is gonna spoonfeed all the information to you..people are here to help you..but you need to get the ball rolling ...by writing down a meal /exercise plan.

:gl:

1.You need to study this....

http://forums.johnstonefitness.com/showthread.php?t=19229




Here is a bit of what is in the above thread to give you a general idea of some foods, but you still need to read it entirely if you want to have success. Some on the list are better than others, but everything on it is better than what you are currently eating.



Here is an example of food that is on my “good for eating” list, but also I like it. There are many more good foods, these are just the ones I eat. I tried to separate them based on what they were a good source of, some things are listed in multiple categories.

Protein
lean chicken breasts
tuna
whey protein
turkey lunch meat
low fat ground turkey
fat free hotdogs
meatloss sausage patties by Morningstar
sushi
Lean Pockets Ultra
eggs
eggbeaters (got sick of these fast though)
low fat beef jerky (although lots of salt, beware)
Protein bar, Odyssey, 30 g of protein, only 7 g of sugar
edamame beans
black beans
salmon
shrimp

Carbs
whole wheat bread
whole wheat pasta or reduced carb pasta (basically the same thing)
whole wheat bagel
Cinna-raisen crunch cereal by Kashi (relatively low sugar)
Any vegetables such as lettuce, tomatoes, green beans, broccoli, cucumber etc.
edamame beans
Lean Pockets Ultra
bananas

Fat
peanuts
peanut butter
olive oil
fish: salmon, swordfish, other white fish

For a list of the fat loss foods most recommended by JSF members go here http://forums.johnstonefitness.com/showthread.php?t=32222




You've figured out you want to eat 2500 calories per day. For now you should probably try for 40% protein, 40% carb, 20% healthy fats. Basically look at the list above and the link at the end. Then go buy things on those lists that you want and eat 2500 calories per day at the above percentages. It's a little more complicated and you're going to have to figure exactly what and when you eat on your own, but doing the above should at least get you on your way.


Take those foods on the lists and read the labels. Design a meal plan then post it for critique.

If you want something that is completely designed for you try:

http://www.***************.com/programs/swolegenix.html

It is not free, but many have had success on it and it might be right for you if want someone to completely design your diet & workout routine.

If you want something that is completely designed for you try:

http://www.***************.com/programs/swolegenix.html

It is not free, but many have had success on it and it might be right for you if want someone to completely design your diet & workout routine.

:tu: if you have got the money ..this would be a great investment..as it will save you the guesswork and time and you will achieve great results.

Do i absolutly need to stick to the foods exactly carbs, protein and fats? Cant it be other foods with the same carbs, protein and fat rates?

Do i absolutly need to stick to the foods exactly carbs, protein and fats? Cant it be other foods with the same carbs, protein and fat rates?
i wouldnt worry too much about macronutrient ratios at the moment...
start picking more healthier foods ..fruits..cutting out the junk in your current diet,and track the total calories consumed...and also think about what kind of exercise you can do..do you have access to weights/gym?

its gonna be a gradual progress/education thing..

Design a meal plan that is 40% protein, 40% carbs, & 20% fat with a total of 2500 calories per day. Try to avoid saturated fat & processed food as much as possible. You do not have to eat everything on the list and you can find other options not on the lists that are healthy. Once you decide to what your meal plan looks like you can post that to be critiqued.

If you are planning to change the serving sizes of your current diet to try to get the ratios above you shouldn't even bother. The only thing in your diet that you should not get rid of are the bananas and eggs.

Yeah I am going to go for the 40/40/20 diet plan.

I go to the gym 3 times a week.

2 times i devote 1 1/2 hrs cardio vascular

1 times i devote 1 1/2 hrs resistance training

I work on my back quite alot as I get lower back pain when doing any cardio training.

Yeah I am going to go for the 40/40/20 diet plan.

I go to the gym 3 times a week.

2 times i devote 1 1/2 hrs cardio vascular

1 times i devote 1 1/2 hrs resistance training

I work on my back quite alot as I get lower back pain when doing any cardio training.


i would switch to 50 mins weights followed by 25 mins cardio three times a week.and work it from there

1.5 hrs of cardio is monotonous and difficult
1.5 hrs of resistance training can be counter productive .
do you get back pain only when doing cardio? what kind of cardio are you doing?
But most importantly sort out your diet..
i was around 205 at jan1 2007 and by may i was down to 145 ish..?But because i screwed up my diet (low calories 1000kcal level)
i lost lot of Lbm. and i didnt do any weights (i had the lose the fat then work on building the muscle mentality:nono:).
you will get fitter quickly i went from not been able to run a few hundred metres to been able to run 8 miles three to four times a week easily.
just work at slowly ..after the initial few weeks where you will drop may 10lbs easily..aim for 1-2 lbs per week. and just work at it.

:gl:

Hi,

I just after reading Macus's forum and I am very impressed about the amount of things I have learned.

I have just had my body measured and done the formulas my results are below:-

BMR = 3083.694
AIM = 2583.694 (500 cals per day) (Losing 1/2 Lbs per week)

Weight = 14St 3Lb (90.4kg)
Height = 5'7.3" (1.71m)
BMI = 30.9
Body Fat = 35.2%
Body Fat Mass = 31.8kg


Thanks.

How old are you? That BMR must be wrong for someone 5' 7" and 198 lbs. what did you use for your exercise factor? Why would you only want to lose 1/2 lb a week? Why not 2-3lbs at least? You probally need to lose 40lbs minimum. You want to take 80 weeks?

I used a special machine at boots to give me BMI rate.

Yeah i would like to lose 2-3 lbs per week hopefully.

But still need to contruct a diet plan which i will hopefully do over the weekend lot of work involved.

I used a special machine at boots to give me BMI rate.

Yeah i would like to lose 2-3 lbs per week hopefully.

But still need to contruct a diet plan which i will hopefully do over the weekend lot of work involved.


It is that BMR number and what your exercise program is that would help you plan that Diet. What is your age?

Hi,

I am 25. I don't have a diet or specific fitness workout plan. I need some guidance. I am looking to do a 40/40/20 plan for the mean time.

Hi,

I am 25. I don't have a diet or specific fitness workout plan. I need some guidance. I am looking to do a 40/40/20 plan for the mean time.


You don't have a specific diet or workout plan because you haven't made them. Read the stickies for good guidance. Make your plan based on what you learn from them. Post your plan and people will respond with helpful tweaks to optimize your plan.

No one is going to sit down and write up a plan for you to get in shape. Making a plan is your first step towards your transformation.

disclaimer: I am going to come off as a jerk in this post, but I feel it needs to be said.


I don't have a diet or specific fitness workout plan.

And you seem to have no desire to formulate your own plan so out of annoyance I will make one for you. If you don't want to eat what's in the plan I don't really care. Feel free to follow it or ignore it completely. You will get your 40/40/20 split and it will be much better than your previously posted diet. I suspect you will ignore this post completely because you seem to want a magic button where you can continue to eat shit food and still lose fat which is not going to happen.


Anyway, here goes:

Meal 1: 328 calories

1/2 c. dry oats
3/4 c. skim milk
30 g protein powder

Meal 2: 378 calories

4 oz. cooked boneless, skinless boiled chicken breast
3/4 c. egg substitute
1 TBSP olive oil

Meal 3: 513 calories

5 oz cooked boneless, skinless boiled chicken breast
2 c. cooked broccoli
1 c. cooked brown rice

Meal 4: Before weight training-298 calories

1 banana
2 oranges

Meal 5: 515 calories

5 oz cooked boneless, skinless boiled chicken breast
1 c. cooked brown rice
2 c. boiled green beans


Meal 6: 280 calories

2 TBSP all natural peanut butter
1/2 c. fat free cottage cheese


There are 6 meals. That's 2300 calories that give you 40% protein, 39% carb, 21% fat. Drink no less than 1 gallon of water per day.

It may not be perfect but I suspect I'm wasting my time anyway, but you will see results if you follow it and work hard in the gym.